CrossFit 864 WOD
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m.
Reminder - Nutrition Seminar tonight at 6:00p.m. so there will not be a 6:15p.m. WOD
21-15-9 reps of:
SDHP (95/65)
T2B (toes to bar)
Farmers Walk
If 95 pounds is light for your strength level - increase the weight or scale/modify down based on your strength.
One Farmers walk between each round (AHAP) starting at the front of gym to the back and return to front = 1
AHAP = as heavy as possible / Kbells, Dbells or farmers walk handles - Just go HEAVY!
Abdominal strength after WOD (not for time) 150 Abmat sit-ups
Hydrate - Stretch - Mobility Work - Refuel (Eat!)
“Do everything without grumbling or arguing, so that you may become blameless and pure, “children of God without fault in a warped and crooked generation.” Then you will shine among them like stars in the sky as you hold firmly to the word of life. And then I will be able to boast on the day of Christ that I did not run or labor in vain.”
- Philippians 2:14-16
Adversity causes some men to break, and others to break records.
-Unknown
Today's off the wall fact that probably means nothing to anyone is:
On this day in history January 18, 1964 Plans for World Trade Center announced (New York City)
Train Hard - Train Smart
BE STRONG!
Jay and Janice
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